Here is where it becomes our responsibility.  While we want to yell or fight or maybe even just shut down and stonewall the enemy, this is not the best way to handle the situation.  Believe it or not, while “this is just the way I am” is the easiest way to handle your emotions, it's not the most advantageous for you.

First, TAKE A BREAK!  Seriously, excuse yourself for at least 20 minutes.  That’s how long researchers suggest it will take your brain to move from that emotionally triggered place back to that logical thinking place.  That doesn’t mean, sit somewhere brooding about what just happened.  It means, take a break.  Go do something that will take your mind off what just happened, like washing dishes or going for a walk or maybe read a book, even watching a funny tv show.

When you start to calm down, try writing about what happened.  When you write about what happened try to stay in the “I feel…” perspective.  Try to really grasp what it was that triggered you so much. Then explore what that means to you.  Does it remind you of something else?  How would you like to handle the situation in the future?

For example, 
“I felt really hurt when Trish didn’t invite me to go get coffee.  I feel like I always invite Trish with me.  It makes me feel foolish for thinking we were closer friends than we were.  I also feel forgotten about.  I wonder if there was a reason Trish forgot to invite me.  The story I tell myself is that Trish doesn’t like me as much as I thought.  Maybe there is another story.  Is there a way to ask Trish about this?”

or 

“I’m feeling so frustrated by my partner because they didn’t put their dishes away.  I cannot even count the number of times I have asked for this.  I feel like it is so disrespectful because it does not take into consideration my time and my life.  I feel less valued.  I feel like my partner is saying that - he or she- is better than washing dishes, but I have to wash the dishes because my partner doesn’t.  Therefore, I feel like my partner is saying that -he or she- is better than me.”

Great, we’ve written about how the situation makes us feel…Here’s the hard part - 

LET’S TALK ABOUT IT.

​Once the calm has returned to your mind, sometimes it just feels easier to try and forget the moment.  Sure, maybe you’ve come to the realization that it really wasn’t that big of a deal.  That’s great.  But sometimes, we just want to avoid conflict and pretend something didn’t happen.  Generally, this leads to resentment and more hurt and an even greater explosion later on.

Here are some pointers in talking about it.

• Practice how you want to say things with someone outside of the situation
• Invite someone into a conversation when they have time to talk. Preferably when they aren’t driving or distracted by other things.  - “Hey ___, I was wondering if you had a second to talk.  I’d really like to talk about ___, would you be available now or is another time better?”
• Ask for a conversation, but do not go in with expectations - “I’d really like to just talk to you about something.  I really just need you to hear what I have to say.  Would it be alright if you could just listen while I talk for a second?”
• Speak from the I perspective. - “I felt really hurt earlier when my sweater was borrowed and spilled on without my permission.  I felt like…” (use what you feel comfortable using from what you wrote earlier)
• Be honest, be open, be curious - Allow the other person to respond and hold the same respect you hope they can have for you
• Keep trying - just because someone repeats their mistake, doesn’t mean they aren’t trying or they don’t care.  We are humans.  We make mistakes.  

Hopefully, this will be helpful during this stressful time.  Always reach out for help or questions!

It’s date night again. Where are you going to go? What will you talk about? What happened that day at work? What happens the next day? The same old thing?

Let me offer a fun suggestion. Learn the Love Language of your partner.  Love Languages are the way in which someone understands and absorbs love. Gary Chapman wrote about five different Love Language: Words of affirmation, quality time, receiving gifts, acts of service, and physical touch. For example, if quality time is your Love Language, you feel loved when your partner spends time with you going out somewhere or even just sitting on the couch.

More than just a casual date night once every week or so, understanding a Love Language allows you to learn more about your partner and how to honor him or her.


Often people find themselves frustrated that they aren’t connecting or that they aren’t loved.  Gary Chapman explains that love can be kinda like a car. When someone communicates in your Love Language, your gas tank gets full. Visa Vera, when you have not experienced your love language, you feel empty.

Try out this quiz and find your love language.

Maybe you’ve felt your relationship has hit rock bottom or there is no love left.  Give this book a try.  It’s really easy and fun to read.  It provides tips on how to respond to each love language.  Create a simple a practice of participating in each other’s love language and revolutionize your relationship.

It’s a great way to explore each other, whether you’ve known someone for one month to ten years.  Try it out on your next date night and make a fun game out of it.  You won’t be disappointed by the results.

Let me tell you, lots of people are undecided about it.  Maybe you don't know what therapy has to offer--or maybe you're concerned that once it begins, will it ever end?  Maybe it just doesn’t make sense, what do you even do in therapy, isn’t it just talking?
​
​Let me just quell a few of these concerns...

1. Therapy ends when you decide therapy ends. ​

You should never be afraid to end therapy...when you're feeling that it's time.  In fact, it is very exciting for me when someone tells me they are ready to end therapy.  It means I have done my job successfully.  Set up a check-in every month to see how the process is going.  If you feel that you aren’t moving forward anymore, then let’s figure it out.  You are the decider of when therapy begins and when it ends. And the door's always open if you feel the need to come back.

2. So what does therapy have to offer?​

I can offer a number of considerations, always depending upon what you are looking for:  

- I’m an impartial listener.  I will hear your story without bias.  I LISTEN.  How many people in your life just listen?  I’m not listening with the intention of giving you my opinion.  I just listen and together we hear what you are saying.

- I offer some life skills to help you deal with emotions when they feel overwhelming--like how to manage depression or anxiety or even just anger and sadness when they enter the story. 

- I offer art therapy as a creative outlet and a different way to explore what's going on.

- We can explore mindfulness and what that means in your life.

- I also just get to be a support so you are not alone.  That’s right.  You do not have to do it alone. 

​3. The plain truth is that therapy is what you make it.
 I am here to serve your needs.  As an impartial listener, I get to hear the words you say and develop a thicker story and meaning with you.  Together, we find the deeper voice and the resolution you are looking for.  You have the answers.  I just get to be a witness to your authentic truth.

Therapy is a place to explore your story.  Yes, we talk.  Unlike the movies, I do more than just ask “and how did that make you feel?”

It is a place to just be you.  How many places in the world do you get to do that?

In my practice, you get to choose if we do traditional talk therapy or if we explore more creative avenues.  The best thing to do is just give me a call and we can figure out if you’d like to come see me.